Your mother always told you that a healthy breakfast was the best way to start your day. Based on Harvard Medical School research, she was right. It has been confirmed that regular breakfast-eaters tend to weigh less, consume more vitamins, have lower cholesterol and have better morning-time concentration than those who skip breakfast on a regular basis. The key to breakfast is choosing healthy options, just like your other meals. Even if you don’t like traditional breakfast foods, there are other options that provide the needed nutrients without a ton of calories.

There are two theories as to why breakfast eaters are usually healthier than breakfast skippers. One theory is that eating breakfast helps control hunger, leading to lower caloric intake throughout the day. Those who eat breakfast aren’t as hungry at lunch and can make smarter eating choices for the remainder of the day. However, if you’re hungry, a growling stomach may have more influence over meal decisions than personal willpower. Also, those who eat breakfast maintain a more steady level of blood sugar throughout the day. Without breakfast, blood sugar levels may drop leading to a loss of concentration or poor memory. That lack of concentration could also sabotage personal goals of choosing healthy food options.

The second theory as to why breakfast eaters are healthier is that people who plan what they will eat for breakfast are also more likely to plan other meals. Planning meals ahead of time makes choosing healthy food easier. Without meal plans, a hunger attack could derail even the best of intentions. Cravings for unhealthy foods will not have as much control over someone who has planned ahead to eat healthy foods.

To make breakfast a beneficial meal, it must provide energy, a feeling of fullness and essential vitamins and nutrients. Otherwise, you will experience the same problems as the breakfast-skippers. Healthy breakfast options should contain fiber and protein to achieve a sensation of fullness, without containing too many calories. Breakfast does not have to be a bowl of cereal with cold milk. For the breakfast lover, foods such as eggs, fruit, dairy and oatmeal are good options. Other options are an English muffin egg sandwich, a veggie omelet, salmon on a whole-grain bagel, a fruit smoothie or a hard-boiled egg. Trying different menu items will keep breakfast interesting and hopefully make it a habit.

For those people who dislike breakfast foods, there are options beyond the traditional eggs and bacon combination. Try leftover low-fat veggie pizza, fresh fruit, yogurt, a breakfast taco with beans and salsa or cheese and whole-wheat crackers. Disliking breakfast foods does not have to derail your plans to make healthy food choices.

Breakfast not only helps get your day started, but it provides an opportunity to introduce needed vitamins and minerals into your diet. By taking the time to plan your breakfast, you can set yourself up for success and lay the foundation for a healthier lifestyle.